Box breathing, also known as square breathing, is a method of slow deep breathing that can help you feel calm and relaxed. Deep breathing has been shown to calm your nervous system and can help relieve stress. Additionally, box breathing involves slowly counting to four, which can help distract your mind from racing thoughts. Box breathing has been shown to increase mood, making it helpful for individuals with anxiety, depression, and other mental health struggles. It can also improve concentration and help you to feel more present in the moment.
Wondering how to get started with box breathing? Follow these easy steps:
- Sit up straight and keep your hands relaxed in your lap or by your side.
- Inhale slowly for 4 seconds (don’t count too fast!). Notice how your body feels as your lungs fill with air.
- Hold your breath for 4 seconds.
- Exhale through your mouth for 4 seconds.
- Hold again for 4 seconds.
- Repeat the cycle 4-5 times, or until you feel that you have calmed down.
This gif can help guide you:
Box breathing can be a helpful tool for staying mindful in moments of distress. Consider giving it a try.
Do you think box breathing can help you? What other tools do you use to help yourself calm down?